How much potassium is in egg?
Egg has 69 mg of potassium per 1 large egg (50 g) — about 1% of the 4,700 mg Daily Value. That's 138 mg per 100 g, roughly 0.2× a medium banana (~422 mg).
USDA FoodData Central · whole, large, raw · FDC 171287
Potassium by portion
| Portion | Potassium | % DV | Sodium | Calories |
|---|---|---|---|---|
| 1 large egg (50 g) | 69 mg | 1% | 71 mg | 72 |
| 100 g | 138 mg | 3% | 142 mg | 143 |
| 1 oz (28 g) | 39 mg | 1% | 40 mg | 41 |
% DV against the FDA Daily Value of 4,700 mg of potassium. Whole foods are naturally potassium-rich and low in sodium — the ratio heart guidelines (like DASH) favor. Values from USDA per-100 g data (FDC 171287, SR Legacy). whole, large, raw.
People sometimes go looking for potassium in eggs because eggs feel like a nutritional all-rounder — but on this mineral, the number is genuinely small. One large egg (50 g) carries about 69 mg of potassium, which is 138 mg per 100 g and only about 1.5% of the 4,700 mg Daily Value. That’s not a knock on the egg; it’s just a reminder that the egg’s strengths lie elsewhere. For potassium specifically, an egg is a rounding error next to the foods built for the job.
Why an egg isn’t a potassium food
Potassium is the blood-pressure mineral — it works against sodium to relax blood-vessel walls, the logic behind the DASH eating pattern, and it supports fluid balance, nerve signaling and muscle contraction. Most people land well under the 4,700 mg target, so it’s worth getting from food. The catch with eggs is scale: at ~69 mg apiece, you’d need roughly 14 eggs to reach a day’s potassium, a portion nobody eats. A single medium banana (~422 mg) carries the potassium of about six eggs; a baked potato (~951 mg) is closer to fourteen. So while an egg contributes a little, it’s a contributor by accident, not a source you’d plan around.
What the egg is actually for
The honest framing is that the egg is a complete-protein and choline food that happens to carry a trace of potassium — not the other way round. A large egg delivers about 6.3 g of high-quality protein, all nine essential amino acids, and nearly all of its choline and fat-soluble vitamins in the yolk. If you want the potassium and a protein at the same meal, foods like Greek yogurt, salmon or a potato-and-egg plate do far more for the mineral than the egg alone. Eat eggs for what they are best at, and let fruit, vegetables, dairy and beans carry the potassium load.
For the side of the egg that genuinely earns the spotlight, see protein in eggs.
Packaged eggs & egg whites options, graded
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Labelgrade 82/100 · 5 g protein
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Labelgrade 79/100 · 5 g protein
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Labelgrade 78/100 · 6 g protein
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Frequently Asked Questions
How much potassium is in one large egg?
About 69 mg of potassium in a large egg (50 g), based on 138 mg per 100 g (USDA FDC 171287). That's a small amount — useful as part of a varied diet, but an egg is a protein and choline food, not a potassium source you'd count on.
What percent of the Daily Value is that?
Roughly 1.5% of the 4,700 mg Daily Value for potassium in one large egg. You'd need about 14 eggs to reach the daily target on potassium alone, which is exactly why nobody uses eggs for it — a single banana (~422 mg) carries the potassium of six eggs.
Is the potassium in the white or the yolk?
It's split, leaning toward the white. A large egg's white holds a bit more of the sodium and potassium, while the yolk concentrates the choline, fat-soluble vitamins and fat. Neither half is a meaningful potassium source on its own — the totals are simply small.
How does an egg's potassium compare to a banana or potato?
It's far lower. One large egg has about 69 mg; a medium banana has roughly 422 mg (about 6 eggs' worth) and a baked potato around 951 mg. Eggs earn their place at breakfast on protein quality and choline, not on potassium — for that, reach for fruit, potatoes, dairy or beans.
Why does potassium matter?
Potassium is the blood-pressure mineral. It counterbalances sodium and helps relax blood-vessel walls, which is the basis of the DASH eating pattern, and it supports fluid balance, nerve signaling and muscle function. Most people fall short of the 4,700 mg target. This is general nutrition information, not medical advice.
When was this data last verified?
2026-06-18, against USDA FoodData Central FDC 171287 (Egg, whole, raw, fresh; SR Legacy). We re-verify reference pages periodically and update when USDA revises its data.
Whole-food values are USDA reference data, not a Labelgrade (that score is for branded packaged products). High-potassium diets aren't for everyone — people with kidney disease are often told to limit it; this is reference data, not medical advice. See our methodology.